Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Z- Press

Metcon

Settings

Workout

Monday

Strength

Z- Press (10x3)

From the seated position, legs straight out, Take the bar from the rack and perform a strict press seated.

EMOMx10 3 Z-Press
*Focus on maintaining core integrity and finishing with head through position

Metcon (AMRAP - Rounds and Reps)

13 Min AMRAP:

5x Devil Press 50/35
10x ALT DB lunge (same weight as devil, lunging forward)
15 Cal AD or Row

Accessory work

3x ME Supinated (chin up grip) Dead hang hold rest 2 min between sets

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, September 20, 2021

Male Clients

1

Mark
Smith

AM WOD 5:30

10 x 3 @ 155 lbs

2

Michael
Simpson

PM WOD 4:45

10 x 3 @ 135 lbs

95, 105x2, 115x3, 125x2, 135x2

3

Stephen
Johnston

AM WOD 11:30

10 x 3 @ 125 lbs

3

Tim
Warner

PM WOD 3:30

10 x 3 @ 125 lbs

4

Jason
Hoy

AM WOD 6:45

10 x 3 @ 105 lbs

4

Marshall
Mortley

AM WOD 5:30

10 x 3 @ 105 lbs

Up from 85

4

Ryan
Katona

PM WOD 4:45

10 x 3 @ 105 lbs

Building

5

Christopher
“CHEZ” Sanchez

AM WOD 5:30

10 x 3 @ 95 lbs

5

Zach
Smith'

AM WOD 5:30

10 x 3 @ 95 lbs

First 3 sets @ 75, then 95 for the rest

6

Michael
Keller

AM WOD 5:30

10 x 3 @ 85 lbs

7

Fernando
Monreal

AM WOD 11:30

10 x 3 @ 75 lbs

Female Clients

1

Savanna
Yaegle

PM WOD 3:30

10 x 3 @ 100 lbs

75 to 100

2

Kelsey
Vigil

AM WOD 5:30

10 x 3 @ 85 lbs

Built up from 55

3

Minta
Keller

AM WOD 6:45

10 x 3 @ 65 lbs

4

Monique
Monsivaiz

AM WOD 5:30

10 x 3 @ 60 lbs

5

Alicia
Ciccone

AM WOD 5:30

10 x 3 @ 55 lbs

Last six sets

5

Rachel
Furnari

AM WOD 6:45

10 x 3 @ 55 lbs

5

Sarah
Lujan

PM WOD 6:00

10 x 3 @ 55 lbs

Same weight throughout

6

Elizabeth
Gomez

PM WOD 6:00

10 x 3 @ 50 lbs

6

Kristina
Metge

AM WOD 5:30

10 x 3 @ 50 lbs

45x8• 50x2

7

KRISTIAN
FAZIO

AM WOD 5:30

10 x 3 @ 40 lbs

8

Sara
Millspaugh

PM WOD 6:00

4 x 3 @ 50 lbs

6 x 3 @ 45